October

10/31/18

WOD
EMOM12
Int1: 10 wall ball (30) for 3 rounds, 12 reps for 3 rounds
Int2: 1 snatch at 165
Then
Helen, but with rowing: 11:06
A few hours later
EMOM12
Int1: 10 GHD sit ups
Int2: 1 deadlift at 325
Then
Diane: 6:29, and also did sets of 6 and 3 of DL and HSPU and finished that in 9:01

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10/30/18

Strength
10×1 squats: 290 for 5, 285 for 3, then 280×3
Then
EMOM6:
Int1: 5 box jumps (36)
Int2: 5 power cleans
Int3: 3 cleans
Rest 1 min, repeat for 4 EMOMs
Used 175, 185, 200 and 210 – failed 1 PC and 1 clean at 210 in 2nd round of that EMOM

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10/29/18

WOD
4 rounds
25 cal row
25 burpees
Result: 13:01 terrible minutes

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10/28/18

Rest

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10/27/18

WOD
7 rounds
800m run
58 air squats
Result: 40:41

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10/26/18

WOD
Walked 18 holes
Easy 20min AMRAP with CJ for Halloween at Crush halloween party

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10/25/18

WOD
In a team of 2 complete
5 rounds of “DT” each
immediately into 10 rounds of Cindy each
We finished in 23:32
Then
I did a few extra rounds (4?) of Cindy with a newer member with strict pull ups, the best push ups I have ever done and squats.

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10/24/18

Strength
15 min to find a heavy power clean and jerk – got 235, failed 240 with time running out
Then
20 power clean and jerk at 225 for time
Result: I got 15 good lifts and failed at least 10 jerks. After about 17 minutes I gave up.

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10/23/18

Strength
5×5 back squat at 255
Then
EMOM10: 5 Russian step ups, alternate legs
Did 1 round holding 35# KB like a goblet squat
1 round holding 55# KBs like a goblet squat
Then 3 rounds with 2 35# KBs in front rack
Then
EMOM5: 10 box jumps (24, 30, 33, 36, 40)

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10/22/18

WOD
“Tumlinson”
8 RFT
200m run
11 burpee deadlifts using 70# KBs
Result: 19:38

Extra
3×10 single arm rows (70#)

Did it a second time in the afternoon with 50# DBs – 18:56
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10/21/18

Rest

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10/20/18

WOD
With a partner some pull ups, push ups, squats, sit ups and rowing

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10/19/18

Strength
5×5 push press at 170

WOD
3 rounds
400m run
40 wall balls
Result: 12:49

Extra Credit
4×15 GHD sit ups

Later with the noon class
400m run
15 box jumps (24)
400m run
25 BJ
400m run
35 BJ

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10/18/18

Strength
EMOM10: 5 bent over rows – 3 rounds at 165, 7 at 185

WOD
5 muscle ups
25 thrusters (95)
50 deadlift (50)
100 double unders
50 deadlift
25 thrusters
5 muscle ups
Result: 12:31

Strength
Find a heavy set of 3 snatch balance: 165
Then
Find heavy BTN snatch grip strict press: 145, I think?
Right into heavy BTN snatch grip push press: 225, I think?
Right into heavy BTN snatch grip split jerk: 255 – most I have ever had overhead!

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10/17/18

Rest

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10/16/18

Strength
5×5 back squat at 255
Then
E2MOM10: 45 sec wall sit + 5 broad jumps
Then
EMOM10: 5 single leg romanian deadlift (95) – each leg

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10/15/18

WOD
3 rounds
1 min max wall ball (20)
1 min max deadlift (115)
1 min med ball sit ups (20)
1 min max hang power cleans (115)
1 min max burpees
1 min rest
Result: 329 reps

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10/14/18

WOD
AMRAP20
50 DB snatch (55)
40 burpees to plate (25)
30 squats
20 HRPU
10 strict pull ups
EMOM: 8 Russian twist using 25# plate
Result: 2+8

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10/13/18

WOD
With a partner: 5 rounds
50 deadlift (135/95)
50 squats
Then
4 rounds
40 sit ups
40 push ups
Then
3 rounds
30 power cleans
30 pull ups
Then
2 rounds
20 shoulder to overhead
20 HSPU
Then
1 round
1000m run
Result: about 35 minutes to finish

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10/12/18

Rest

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10/11/18

WOD
7 rounds
400m run
15 back squat (185)
Result: 35:33 – my legs were really feeling the past few days.

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10/10/18

WOD
6 rounds, 500m row and 20 sit ups
Rest about 30 min
Same thing, but 10 med ball sit ups

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10/9/18

Strength
Cleans, EMOM21
3×3 @150, 3×2 @175, 3×1 @200
3×3 @175, 3×2 @200, 3×1 @225
1×3 @200, 1×2 @225, 1×1 @235 – failed that one twice
Then, about 2 hours later
5×5 back squat – was supposed to be at 245, but didn’t realize I did the math wrong until the last set, so 4×5 at 235, 1×5 at 245

WOD
AMRAP10
10 HSPU (45# plates)
10 snatch (95)
Result: 4+5 rounds

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10/8/18

WOD
Tabata OHS (75): 55 reps
Then
3 rounds
1 min max box step overs (20)
1 min max DB S2O (35)
1 min max forward lunge in place
1 min to run 100m
1 min Russian KBS (70)
Rest 1 min
Result: 404 reps

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10/7/18

Rest

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10/6/18

WOD
AMRAP45
800m run
80 air squats
Result: 6 + 100m run

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10/5/18

Rest

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10/4/18

WOD
2 rounds
30 cal row
15 pull ups
30 wall ball (20)
15 T2B
30 HPC (95)
Result: 16:31

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10/3/18

WOD
5 rounds of 100m sprint, 10 FS, 10 S2O (95), rest 4 min
Result: 20:42
Then boot camp which was a lot of battle rope, some abs and tire flips

Then a bit later
WOD
Same format as above, but 15 wall balls at 25# instead of the barbell work. Not sure of the time this time around.

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10/2/18

Strength
5×5 back squat at 235

WOD
5 rounds of 200m row, rest 3 min – this terrible

Strength
Work up to a heavy set of 3 power clean, then
5 rounds
3 power clean at that weight (205), rest 20 seconds
6 box jumps (40), rest 20 seconds
30 second plank on rings, rest 2 min

Then a bit later
Strength
5×5 deadlift at 255 with a fat bar, double overhand grip
Then
Same row as above – terrible again

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10/1/18

WOD
“JT”
Result: 11:37 – new PR and I did the ring dips at the top of the muscle up

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